Ham vs. Romano cheese — In-Depth Nutrition Comparison
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Important differences between ham and romano cheese
- Ham has more vitamin B1, vitamin B3, vitamin B6, and choline; however, romano cheese has more calcium, phosphorus, vitamin B12, and vitamin B2.
- Romano cheese's daily need coverage for calcium is 106% more.
- Ham has 52 times more vitamin B3 than romano cheese. Ham has 4.023mg of vitamin B3, while romano cheese has 0.077mg.
- Ham is lower in cholesterol.
- Romano cheese has a higher glycemic index than ham.
The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Cheese, romano.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +233.7% |
| Contains more IronIron | +92.2% |
| Contains more CopperCopper | +163.3% |
| Contains more ZincZinc | +11.6% |
| Contains less SodiumSodium | -16.1% |
| Contains more ManganeseManganese | +170% |
| Contains more SeleniumSelenium | +34.5% |
| Contains more MagnesiumMagnesium | +192.9% |
| Contains more CalciumCalcium | +13200% |
| Contains more PhosphorusPhosphorus | +287.8% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin DVitamin D | +60% |
| Contains more Vitamin B1Vitamin B1 | +1937.8% |
| Contains more Vitamin B3Vitamin B3 | +5124.7% |
| Contains more Vitamin B6Vitamin B6 | +370.6% |
| Contains more CholineCholine | +452.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +83.2% |
| Contains more Vitamin B12Vitamin B12 | +72.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +133.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more WaterWater | +118.9% |
| Contains more ProteinProtein | +51.9% |
| Contains more FatsFats | +387.2% |
| Contains more CarbsCarbs | +142% |
| Contains more OtherOther | +53.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
| Contains less Sat. FatSaturated fat | -89.4% |
| Contains more Mono. FatMonounsaturated fat | +199.2% |
~equal in
Polyunsaturated fat
~0.593g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 8mg | 1064mg | 106% |
| Phosphorus | 196mg | 760mg | 81% |
| Saturated fat | 1.81g | 17.115g | 70% |
| Vitamin B1 | 0.754mg | 0.037mg | 60% |
| Fats | 5.53g | 26.94g | 33% |
| Vitamin B3 | 4.023mg | 0.077mg | 25% |
| Vitamin B6 | 0.4mg | 0.085mg | 24% |
| Protein | 20.93g | 31.8g | 22% |
| Vitamin B12 | 0.65µg | 1.12µg | 20% |
| Cholesterol | 53mg | 104mg | 17% |
| Monounsaturated fat | 2.62g | 7.838g | 13% |
| Choline | 85.1mg | 15.4mg | 13% |
| Vitamin B2 | 0.202mg | 0.37mg | 13% |
| Calories | 145kcal | 387kcal | 12% |
| Vitamin A | 0µg | 96µg | 11% |
| Sodium | 1203mg | 1433mg | 10% |
| Selenium | 19.5µg | 14.5µg | 9% |
| Iron | 1.48mg | 0.77mg | 9% |
| Magnesium | 14mg | 41mg | 6% |
| Potassium | 287mg | 86mg | 6% |
| Copper | 0.079mg | 0.03mg | 5% |
| Zinc | 2.88mg | 2.58mg | 3% |
| Vitamin D | 0.8µg | 0.5µg | 2% |
| Vitamin D | 32IU | 20IU | 2% |
| Vitamin K | 0µg | 2.2µg | 2% |
| Carbs | 1.5g | 3.63g | 1% |
| Folate | 3µg | 7µg | 1% |
| Manganese | 0.054mg | 0.02mg | 1% |
| Net carbs | 1.5g | 3.63g | N/A |
| Sugar | 0g | 0.73g | N/A |
| Vitamin E | 0.25mg | 0.23mg | 0% |
| Vitamin B5 | 0.403mg | 0.424mg | 0% |
| Polyunsaturated fat | 0.54g | 0.593g | 0% |
| Tryptophan | 0.251mg | 0.429mg | 0% |
| Threonine | 0.931mg | 1.171mg | 0% |
| Isoleucine | 0.918mg | 1.685mg | 0% |
| Leucine | 1.661mg | 3.071mg | 0% |
| Lysine | 1.775mg | 2.941mg | 0% |
| Methionine | 0.553mg | 0.852mg | 0% |
| Phenylalanine | 0.904mg | 1.71mg | 0% |
| Valine | 0.908mg | 2.183mg | 0% |
| Histidine | 0.75mg | 1.231mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
44%
26%
Minerals Daily Need Coverage Score
55%
106%
Comparison summary
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 51mg)
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Ham contains less Sodium (difference - 230mg)
Which food is lower in Saturated fat?
Ham is lower in Saturated fat (difference - 15.305g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 27)
Which food is cheaper?
Ham is cheaper (difference - $4.1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.